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4x5 Muscle Mass Development
Bulking
Intermediate
None
Plan Details
The 4x5 Muscle Mass Development routine by MotorCity Steel is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This training program follows an exercise prescription published in scientific journal, Physiological Reports (2015). The program was from University of Central Florida researchers. Subjects were placed in one of two groups. The study showed high-intensity training utilizing 4x5 and 6 exercises with 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this format to a higher volume training format using 4x10-12, with 1-minute rest. The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. PROGRAM LAYOUT Day 1 & 3: Legs/Back/Bicep Day 2 & 4: Chest/Shoulder/Tricep Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Chest/Shoulder/Tricep
Est. 77 min
8 exercises
Machine Incline Chest Press
5 Sets x 15,10,10,10,10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Smith Machine Deltoid Row
3 Sets x 7 Reps
Dumbbell Lateral Raise
5 Sets x 10,5,10,5,10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10,10,10,8 Reps
Machine Back Extension
3 Sets x 25,25,8 Reps
Day 2
Tuesday
Est. 0 min
0 exercises
This day is empty
Day 3
Workout 2: Legs/Back/Bicep
Est. 66 min
7 exercises
Barbell Deadlift
4 Sets x 5,5,5,2 Reps
Cable Seated Row
3 Sets x 8,8,10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 7,7,7,5 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 0
Thursday
Est. 0 min
0 exercises
This day is empty
Day 5
Workout 2: Chest/Shoulder/Tricep
Est. 61 min
8 exercises
Machine Incline Chest Press
5 Sets x 15,10,10,10,10 Reps
T Bar Row
6 Sets x 10,5,5,5,3,5 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 6
Workout 4: Legs/Back/Bicep
Est. 191 min
14 exercises
Recumbent Bike
1 Set
Machine Leg Press
5 Sets x 10,10,7,5,5 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10,10,10,7 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8,10,10 Reps
Cable Seated Row
4 Sets x 8,8,10,5 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10,10,7 Reps
Smith Machine Squat
3 Sets x 10,10,8 Reps
Dumbbell Pullover
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Day 7
Sunday
Est. 0 min
0 exercises
This day is empty
